Weightlifting & static strength + triplet
3 rounds as warm-up:
6 pvc passthroughs
6 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 hang power cleans from anywhere above the knees
:30 plank, handstand hold, or top of dip hold (bar or rings)
+
AMRAP in 10:00:
40 double-unders
20 alternating DB snatches
10 burpees
+
5:00-10:00 coach-led mobility